The Best Sleeping Mask: How to Block Out Sunlight for a Restful Sleep

Posted by Melissa Bamberg
on
December 08, 2014

If your bedtime hours are when the sun is shining, you might struggle to block those pesky rays from your eyes, even when they’re closed. Light tells your body, “time to get up!” That’s because your circadian rhythm, a 24-hour cycle that regulates all your physiological, mental, and behavioral processes, has been disrupted.

The circadian rhythm is controlled by a group of nerve cells in the brain located just above the optic nerves, according to the National Institute of General Medical Sciences. This group of cells, known as the suprachiasmatic nucleus or SCN, tells your body when to produce melatonin, a hormone that makes you sleepy. Because it’s near the optic nerve, the SCN is very sensitive to light. When light comes in, these nerves tell the brain to reduce the sleep-inducing melatonin.

In other words, you may think you’re sleeping, but it’s not quality sleep. Light disrupts your sleep and leaves you tired as you start a new day.

Steps for a Sound Sleep during daylight

So how do you get a good sleep even during daylight hours? Here are a few helpful ideas:

Maintain a consistent sleep pattern. Make sure your sleep-wake cycle begins and ends at the same time each day

Keep your sleep environment free of distractions. Turn off your phone and other electronics to avoid waking in the middle of your scheduled bedtime

Close blinds and curtains to reduce the possibility of light entering your sleep space. If you can, purchase heavy window coverings, which will offer a greater barrier to sunlight.

Turn off all lights inside and outside of your home

Wear a sleeping mask. Thebest sleeping mask is comfortable, form-fitting, and thick enough to block light. For example, the nodpod’s design attaches to a pillowcase, so there’s no uncomfortable strap needed to keep the mask in place

Make sure your room is at a comfortable temperature

The Importance of a Good Night’s Sleep

You may wonder if these steps are necessary. Remember this: Sleep is vital for your health and well-being. Aim to get about seven to nine hours of sleep per day.

The National Heart, Lung, and Blood Institute notes that a sound sleep improves learning and plays an important role in your body’s ability to heal. Disruptions in sleep can contribute to serious, and even chronic, health issues like depression and anxiety, heart disease, diabetes, high blood pressure, obesity, and stroke. It can also affect your mood and decision-making.

Do yourself a favor and take the necessary steps, including using a nodpod, thebest sleeping mask to ensure a sound sleep. You’ll be glad you did.